Where's Your Morning Routine?
Where’s your morning routine?
Why we feel so disoriented!
The thing about this pandemic is that we had no warning. One day we were going about our regular routine- work, family, social connections- and 24 hours later, we were shoved into an eight week snow day.
Suddenly, all those habits that kept you grounded began to slip or even stop altogether. A cup of coffee in a favorite mug, your morning walk or run, making a healthy breakfast, getting your kids to school on time, preparing for your commute, or maybe going to your favorite exercise class. But then without preparation, it was all canceled and we were left wondering: what’s the point of a routine when there's no reason even to go out the door?
At first, it was a welcome relief...but I soon missed my routine
At the beginning of this pandemic, it was lovely! Once I realized that I didn't have to jump out of bed at 6 am, I slept later and brought my coffee and book back to bed with me. It was delightful, actually almost dreamy. My kids would look surprised and confused on their way to the kitchen for breakfast (“Is Mom sick? Why is she still in bed?").
Although I loved my relaxing new schedule, after a few weeks I realized that it was not working for me. My breakfast of a green drink was now an early lunch of a bit of this and that (truthfully more of that than this) and my workout would slip later in the afternoon until I often skipped it altogether. It became clear: it was time to get back on track and force myself into a morning routine, even if the outside world was still in disarray.
Time to get back on track I went back to the basics to see if I could start my day feeling more hopeful and positive. My plan: Do the same simple routine each morning: wake at the same time, hydrate, take my supplements, drink coffee, and go outside for a walk.
This approach mirrors the advice of BJ Fogg, whose famous Foggmethod suggests that change will happen if we: 1) make our behaviors specific, 2) set up an easy way to do them, and 3) give ourselves visual prompts as reminders. For example for a morning run, put out a water glass, set up your sneakers, and workout clothes by your bed, leave out your headphones for easy access.
Before the bells are rung, let me be real. There hasn't been an ah-ha moment, an unbelievable change in my productivity, or even my mood. The tips that I am sharing have been a way for me to create an anchor on my day and find structure during very unstructured time. The truth is that on many days by noon, I often still feel anxious, stressed, and exhausted even after all the practices put in place! However, what has changed is that I do feel better for most of the day because I’m starting with a simple routine I can do each day, including waking at the same time, eating well, and getting outside every morning.
6 simple steps to take hold of your morning:
We are living in a challenging time. The uncertainty about our future is real, and the unknown frankly is scary. Remember to give yourself the grace you need, and find a morning routine that works for you. But research has shown that these five things can help you start the day feeling ready to tackle whatever comes your way:
Don’t hit the snooze button: Set a time to wake up and commit to it. Your days right now may be different than before the pandemic, but you can still put your alarm at the same time each day. By getting up at the same time each morning, you’ll avoid the temptation to binge late night on all the great TV out there right now. (“Dead to Me” is so good, I know!)
Get dressed. In clothes: That’s right, clothes. Anything that is not your PJs or joggers will do. Bonus points for clothes with zippers or buttons.
Glug some water. In the morning, you are dehydrated as your body has been running on empty for at least 8 hours. Before you jolt it with caffeine, rehydrate with some H20.
Get moving outside. Walk, run, stroll, or jog outside for at least 15 minutes before sitting down in front of your computer or phone. I like to let my thoughts ramble, but if you need a distraction, explore an audiobook or podcast (we love Brene Brown’s). Prompt yourself by putting your sneakers, walking clothes and headphones near your coffee maker so you don’t forget to head out the door!
Three is a magic number: Jot down three tasks you want to accomplish for the day. These could be as simple as mailing a letter or bill or making a doctor appointment. The important thing is to make your tasks specific and reasonable. Check them off as you do them!
Fill your tank. There’s a reason they call breakfast the most important meal of the day. Think of some low sugar options, with a bit of protein and fiber. (I love smoothies, hard-boiled eggs, and fresh fruit) I have tons of meal ideas, so contact me for some additional ways to start your day in healthy ways.
I have heard it said, "If you take control of the day, you can take control of the week." I have repeated that phrase to clients many times. It's hard to think that's true right now but I have seen morning routines work wonders for my clients and I just know this approach will work for you too.
Contact me at lindsayrentzhealth@gmail.com for more ways to feel good as we start to recover together.
